Restore a Lumbar Curve | Flat Back Fix

[@sajidabdulmalik8680]

As a banker, I have been experiencing lower back pain for several months now despite doing random back stretches. After consulting with a doctor and undergoing an X-ray, I was diagnosed with flat back syndrome and weak bones. I have tried your exercises from the video and they have helped me alleviate some of the pain. I am wondering how many days in a week I should do these exercises and if there are any additional tips to help me place my spine back in the correct position. Thank you for your assistance.

[@MovementLifestyleHQ]

Thank you for such a nice comment. The mobs you could daily. The exercises 3-4 times per week. In terms of reps think about time under tension rather than reps. In this case, make sure you can do each movement for 70seconds per set for 3 sets. Hope that helps. Extra tips - avoid sitting for long periods with a loss of lumbar curve. Sitting on a sofa is usually a culprit (on top of sitting at work obviously). So make sure you are sitting with correct alignment when working long hours at your desk (using support if needs be from a posture device)

[@bahaaalrawi42]

​@MovementLifestyleUK what if the superman exercise makes the pain worse? Should I still do it? Thank you.

[@MovementLifestyleHQ]

@@bahaaalrawi42 - only just seeing this. First you'd need to know it is definitely that movement. If you are sure then you could switch it for kzbin.info/www/bejne/pYC4hZ6NYsSJpNUsi=bCI0fSDsPcxCBMmI

[@MovementLifestyleHQ]

Hi @sajidabdulmalik8680, how is your back feeling at the moment?

[@MotownGuitarJoe]

@@MovementLifestyleHQ- even though the original poster never responded to you, I think it is AMAZING that you intiated a follow-up. I also have this condition, almost certainly from sitting a chair all day with zero lumbar support. I did some back exercises similar to what you've shown here and felt immense relief in my back pain in one day! Thank you for your videos.

[@inDN]

I am currently suffering from an inflamed lower back which I suspect is directly linked to my flatback syndrome. Just wanted to say that doing these exercises gave me immediate relief. Will be sure to do these daily. Many thanks!

[@MovementLifestyleHQ]

What a lovely message to read today! Thank you for feeding back. I'm glad it's helped you feel better. Keep up the great work👍

[@galezds]

How is it going, how you feelin?

[@inDN]

@@galezds Thanks for asking! Going through ups and downs. I think the back pain is mostly gone, and I'm waiting rather impatiently to return to my regular exercise, though I know I should stick to walks/stretches for the next couple of weeks. Can confirm that these exercises did a world of good to relieve some of that lower back pain.

[@galezds]

@@inDN thats great to hear. Im starting now. I work night shifts, so my back is in pain quite often bcs of sleeping on chairs and such. Also i have flat lower back. I hooe these excercises to bring back natural curvature. Best of luck, Im really glad these helped you!

[@tiamisho4223]

Sammeeee!!!

[@fredrasch6006]

I do a few of these EXCERCISES . Clam shell Side leg extensions Superman Half push ups And double rolled towel under the small of my back for about 20 minutes twice daily . I have noticed a significant decrease in pain and more strength in my getting up and down. I believe that when I do this I create the natural space between L5 VERYERBRAE AND THE DISC SEEMS TO BE KMHEALKING . THANKS SO MUCH

[@MovementLifestyleHQ]

This awesome. I'm so pleased to hear you are doing well and feeling much better

[@Nordic_Sky]

Thank you for making this a 4:29 video rather than stretching it into the common 10:10+ or so video. Great content, concisely presented!

[@MovementLifestyleHQ]

Hi @Nordic_Sky, how is your back feeling at the moment?

[@Nordic_Sky]

It is iffy. During Covid I did almost 400 yoga classes trying to get more flexible overall. It didn't help. I think certain parts of my lower spine are "stuck," so when I twist, it places too much stress on the parts that are still moving (it that makes sense). So, twisting is a no-no, as is bending backwards, like upward dog pose. About once or twice a year, when bending forward my back goes completely out, and it takes 7-10 days to recover. During that time, I can barely move, get dressed, etc. Very frustrating. Lately, I've also had lots of problems bending forward and getting in & out of the car I constantly bang my head on the door jamb. Ugh! But thanks for asking. @@MovementLifestyleHQ

[@pulidoc888]

I will try these because I had been suffering with back issues for yrs and had back surgery and I’m suffering here. So many things have not worked or made it worse it’s insane.

[@gardenlove2782]

What a beautiful garden!

[@MovementLifestyleHQ]

Thank you😉

[@motorfntrash4254]

can putting I tow underneath and lay on it on the floor regain it

[@ishankvaish1130]

I have had this pain for the past 8 years now. This pain has ruined my life, I can't sit or sleep on any surface except a hard one. I feel this pain throughout the day and face difficulties in performing the easiest chores, face difficulties in walking as well. Recently I have also developed an excessive groin pain which I am sure is a result of the flat back. I am an athlete but now I can't run a mere 10 metres without feeling an excessive amount of pain. It would really help me if you can provide me with some more information and cures to fix this. I am possibly at the worst stage of the flat back but I am determined to fix this as I cannot let it take over my life anymore.

[@MovementLifestyleHQ]

I'm sorry to hear your troubles, this sounds like a complex situation. In such a case I feel the best solution is to see a professional, if that is possible, and ask them to confirm whether this series of movements is appropriate for you. I wish you all the best

[@vasugujjar6836]

You do cobra pose and Surya namskar daily 2 time 10rep 6 months you recover

[@laxus-7436]

Please, do you have instragram or telegram, or something else to talk to? I have the same problems as you, and I too want to become an athlete with all my heart. I'd like to talk to you and learn more about this back problem of ours

[@ishankvaish1130]

@@laxus-7436 sure man, ishank_vaish is my insta id. HMU :)

[@laxus-7436]

@@ishankvaish1130 there are many people with this tag😅 can you please look for me? my tag is _jo_sw._ I'm the only one with this tag, to be sure it's me, under the tag it writing "Heartbreaks"

[@eduardenache6284]

Hello! I saw that the video is posted 5 years ago, but I observed that you still respond to comments. Thank you a lot for the video!! I am 18 years old and I just discovered this condition. I am confident that I will solve this problem, because I see in the comments a lot of good reviews. What do you think? Can I heal myself naturally? Thank you one more time for the explanations and the short, but the good video🙏

[@MovementLifestyleHQ]

First of all, really kind of you to send such nice feedback, it's appreciated. 100% you can get that curvature sorted out. Follow along with the video and you're be all set. Make sure you also make yourself aware of sitting postures as hours spent slumped in a chair will undermine all your good efforts.

[@fazlekarimkhan5312]

Thank you

[@abduallahaloqely1586]

I've been suffering from back spasm in the QL muscles for 4 years now due to flat back syndrome and physiotherapist recommended me to strengthen my QL muscles but I don't feel in any improvements. So do you recommend me to start with these exercises to restore my lumbar curve ?

[@MovementLifestyleHQ]

It sounds to me like the Q.L is trying to assist in restoring that lumbar curve but with little success. You need to address multiple aspects so try following along with the video for two weeks and report back on ho you're feeling. I would do so 3x per week. I wish you all the luck as back spasms are tiring and disruptive.

[@abduallahaloqely1586]

@@MovementLifestyleHQ thanks for replying , I'll keep you updated ❤️

[@MovementLifestyleHQ]

@@abduallahaloqely1586 Awesome! Yes please do, any queries just shout up!👍🏻

[@mauromartinez3091]

Can you do that 'Hip 'Stretching if I have Incendental 'Labrum 'Tear's on both Hip's that don't really Bother me ? Beside having Retrolisthesis 2mm and 2 Bulging 'Disc on my L-4 L -5 S 1....IS FLAT BACK THE SAME AS 'RETROLISTHESIS ? CHIROPRACTOR SAID MY CURVE IS GONE ? MALE , LEAN 165 LB 5 '11...IN GOOD SHAPE ? ANY THOUGHTS 👤

[@MovementLifestyleHQ]

Hi Mauro - it would depend on which part of the labrum but the tears are more than likely due to poor function, so returning the hip to optimal function is the key here. You would need to try the stretch and monitor any symptoms, just be sure to maintain your strength throughout the full range of motion. Increasing range without adequate control could be a recipe for more issues. Retrolisthesis and flat back are not he same thing no. One refers to a general curvature of the lumbar spine (all vertebrae) and retrolisthesis to a backwards slippage of one vertebra, which I'm sure you know. This means you would need to do any corrective work under the supervision of a trained professional.

[@MovementLifestyleHQ]

Hi @mauromartinez3091 how is your back feeling at the moment?

[@moonc4lf]

These exercises helped me a lot. The pain in my lower back is much better, but my hip flexors still hurt while sitting.. I don't know if I should stretch them, strengthen them, or both? Thank you very much!

[@MovementLifestyleHQ]

As you might imagine there are many reasons why this may be the case, so very hard to give the correct option via a YT comment. Have you tried strengthening the opposing muscles (glutes) with hip extension exercises? I would always go for strengthening over stretching.

[@moonc4lf]

@@MovementLifestyleHQ I haven’t yet, starting tommorow with hip thrust + your exercises.. ty again 💪

[@k27s94]

​@@moonc4lf hey, how are you now?

[@MovementLifestyleHQ]

Hi @moonc4lf, how is your back feeling at the moment?

[@loves_running5860]

Hi..I recently have mri of whole spine and diagnosed with early curvical spondylosis because of straighting of cervical spine... can I do all these excercises especially at video(test yourself)...thanks in advance

[@MovementLifestyleHQ]

You should be ok, but in all these cases, you need to listen to your body. If you are feeling anything untoward, stop and seek professional advice.

[@lincolnsmithtbp]

Thank you so much for posting this video

[@MovementLifestyleHQ]

Thank YOU for the lovely feedback! Wish you all the best

[@MovementLifestyleHQ]

Hi @lincolnsmithtbp, how is your back feeling at the moment?

[@PRYKON]

I have the curvature but inversed, my spine go out when i seat. What should i do?

[@MovementLifestyleHQ]

Out as in your lower back touches a the back of the chair you mean?

[@PRYKON]

@@MovementLifestyleHQ yes exactly.

[@MovementLifestyleHQ]

Hi @@PRYKON how is your back feeling at the moment?

[@PRYKON]

@@MovementLifestyleHQ it hurt when I stay up for too long like 20mins and when I seat.

[@rezasudrajat7644]

Is this exrecise safe for disc herniation patient? Because i suffered from flatback and disc herniation.

[@MovementLifestyleHQ]

Some of the movements may be slightly too advanced if you are still in acute pain. However, if you are past that stage you can begin with minimal sets and work up from there. Let me know how you get on👍

[@rezasudrajat7644]

@@MovementLifestyleHQ so now i am on the stage i didnt feel any pain when i woke up in the morning. But as soon as i do something like working/walking i do feel pain. I think i will try this as soon as i wake up. Thanks by the way. Hopefully this will help Because i am so tired of this. I suffered this for a year now. So hopefully its not too late and i will update you soon. Thank you!

[@MovementLifestyleHQ]

@@rezasudrajat7644 Wish you the best of luck following this and feeling better asap

[@tiffanyreally9638]

No lower back pain.. but my lower back is not curved at all. I was a college athlete and i am lifting and running now 7 years later.. what can i do? It seems possibly aggressive? My lower back and bum almost just go together, however, my bum isn’t flat either.. ???

[@MovementLifestyleHQ]

This sounds like there could be quite a lot going on here. Hamstrings my be tight/short due to to trying to stabilise the pelvis, which may be due to pelvic floor weaknesses? There could also be some glute tension because of the above. The same goes for foot function. If that's poor, hams and glutes my try to over compensate flattening the lumber in the process. I'd go through the steps in the video, if they cause any issues stop and look more at the hams and glute. Hope that helps...

[@tiffstravels96]

Yes! A lot of this sounds familiar! I will try this!!

[@user-jk2he7nl2o]

Thank you so much for this video!

[@MovementLifestyleHQ]

Hi @user-jk2he7nl20, how is your back feeling at the moment?

[@vahsibatljohnny6682]

What is the different between flat back and posterior pelvic tilt?

[@MovementLifestyleHQ]

Great question. I think that it's used interchangeably by some. However I use flat back to describe the curvature of the lumbar spine in isolation of what is happening at the pelvis. Posterior pelvic tilt, the way I use the term, is when the ilium (pelvic bone) is rotated backward further than anatomical neutral. Both a measured with pieces of equipment when I do it. Clearly the video is a simplified version of that. Is that any help?

[@MovementLifestyleHQ]

Hi @vahsibatljohnny6682, how is your back feeling at the moment?

[@animehunter9663]

Please make restoring thoracic flat back

[@MovementLifestyleHQ]

@@animehunter9663 thanks. It’s coming🙌🏻

[@animehunter9663]

@MovementLifestyleHQ ok thanks 👍

[@Alena-ot6ic]

Hello, I've been diagnosed flatback syndrome and flat cervical lordosis. I feel constant pain in lower back, I am unable to stand longer than few seconds without heavy pain in low back... I feel constant need to lean forward and strech my hips, it makes my daily activities impossible to do... will these exercises help me, and is my lost curve reversible, or am I doomed to pain for the rest of my life... I'm only 24 years old 😔

[@MovementLifestyleHQ]

Really sorry to hear this. It sounds really difficult. With the right precautions I think you could get huge benefit from these movements. Be sure to also avoid using your phone looking downwards as this won't be helping your neck lordosis.

[@areeshakhan5392]

Hey sir im diagnosed with lumber straightening and sutle disc bulge due to muscle spasm tell me some exercises regarding this

[@MovementLifestyleHQ]

Watch and follow the video would be my advice my friend

[@aminadrury1415]

Hiya these look great. I'm hypermobile and have always had a flat back but very flexible in all muscles and joints. Will these work for me?

[@MovementLifestyleHQ]

Miss the stretches out and focus on the exercises and you should benefit greatly from this yeah. Best of luck!

[@aminadrury1415]

@@MovementLifestyleHQ wonderful thank you!! Will give it a go and let you know how i get on

[@MovementLifestyleHQ]

Hi @aminadrury1415, how is your back feeling at the moment?

[@aminadrury1415]

@@MovementLifestyleHQ it's up and down! I've been doing similar exercises to these and overall have felt an improvement and reduction of pain but as I have Hypermobility Spectrum Disorder don't think I'll ever be completely sorted! Really good video and I might add in the exercise with the gym ball soon :)

[@MovementLifestyleHQ]

@@aminadrury1415 thanks for your kind words on the video. Sorry to hear you're up and down and not feeling 100%. As you say, with hypermobility it's definitely going to make things a bit more tricky. It would be ideal to reduce your range of motion in most exercises especially those in problem areas. Where you would be restricted by range normally (when not hypermobile) you will have to train into your system. And neuromuscular control is key. If you'd like to chat more about this get in touch directly here: t.me/MovementLifestyleHQ

[@chisomekperechukwu3665]

My result says hypolordosis with pains,can this exercises treat it,can you give me your personal contact so as to communicating with you personally for more exercises to be doing to treat it?

[@MovementLifestyleHQ]

Hi Chisom, yes this will help for hypo. My email is [e-mail]

[@MovementLifestyleHQ]

Hi @chisomekperechukwu3665, how is your back feeling at the moment?

[@learningwithmrandmrsjames2827]

I have mild levocurvature of the lower spin and facet hypertrophic changes to the lumbar spine

[@MovementLifestyleHQ]

Hi @learningwithmrandmrsjames2827 how is your back feeling at the moment?

[@lopataspartabzg2345]

I've experienced the nasties lower back pain after i started squatting heavy with the barbell at the gym+job sitting in chiar for 8 hours. The pain took about 3-4 months to settle it didnt hurt all the time just certain positions i did some xray and they told me my lower back is a bit to straight and that may be the cause. Since i did the xray the pain stopped and didnt come back till today when i switched from dumbells to a barbell. I need to take better care of myself with the exercises in this video for 3 months and maybe one day after that be able to try slowly getting back into barbell squatting. It sucks cuz it was the most fun lift at the gym but not worth the back pain. Thanks for the video and if you have any suggestions for how i should aproach this you are welcome. Amazing video btw ❤

[@MovementLifestyleHQ]

Try looking at the SI Joint series of videos on the channel as there could be some joy for you there too!

[@MovementLifestyleHQ]

Hi @lopataspartabzg2345, how is your back feeling at the moment?

[@StrengthLab132]

I’m not to sure if what I have is flatback or not, my mid back seems to have a slight curve while my lower back protrudes more outwards. And even if I try to standup with good pelvic alignment my spine and tailbone still feel flat?

[@MovementLifestyleHQ]

If your lower back curves "outwards" then that is a rough guide to suggest that yes, you do have a "flat back posture"

[@MovementLifestyleHQ]

Hi @Harry-hg7ty, how is your back feeling at the moment?

[@StrengthLab132]

@@MovementLifestyleHQ better I’ve been doing some back bends as well as some strengthening exercises, it’s still not 100% but I suppose it takes quite a while for your spine to actually start changing back to its natural curve.

[@dawidskrzypek2517]

what if i have anterior pelvis tilt, with flatened lumbar and thoratic spine?

[@MovementLifestyleHQ]

Then you probably want a quad stretch to stretch the rectus femoris (likely giving you the anterior pelvic tilt) and to add some upper abdominal work.

[@dawidskrzypek2517]

@@MovementLifestyleHQ Thank you!!!

[@MovementLifestyleHQ]

Hi @@dawidskrzypek2517 how is your back feeling at the moment?

[@SoftCream-v9l]

hi I have a lumbar curve to the right and it makes my whole body look uneven I can't consult a doctor at the moment what exercises can I do how can I fix it can someone help me

[@climaxfightscenes8856]

Hello Adam Cox I am 14 years old and I had Loss of lumbar lordosis. These exercises can help to restore the lumber curve?

[@MovementLifestyleHQ]

Sudip Kar - Yes they work really well to restore the lumbar curve. I think looking at why you may not have a lordosis at only 14 years old may also be important for you.

[@climaxfightscenes8856]

@@MovementLifestyleHQ I am Suffering from loss of lumbar lordosis since February 2020.

[@MovementLifestyleHQ]

@@climaxfightscenes8856 How do you know this? Has it been measured? Its usually a more subtle observation so I'm not quite sure how you have pin pointed such a specific time period from when you became aware of it.

[@climaxfightscenes8856]

@@MovementLifestyleHQ I had done X ray. In the report all things were normal but it was written 'Loss of lumbar lordosis seen'

[@MovementLifestyleHQ]

@@climaxfightscenes8856 In that case these exercises will really help well.

[@ibrahimsalat9174]

Thank youu

[@gogi931]

How often and how many reps we need to do so we recover our posture?

[@MovementLifestyleHQ]

The mobs you could daily. The exercises 3-4 times per week. In terms of reps think about time under tension rather than reps. In this case, make sure you can do each movement for 70seconds per set for 3 sets. Hope that helps🙂

[@gogi931]

@@MovementLifestyleHQ thanks, I will start doing it from tommorow and hopefully I'll se results after few months

[@gogi931]

​@@MovementLifestyleHQ the thing is when I do the superman exercise, I have afterwards lower back pain

[@MovementLifestyleHQ]

@@gogi931 `In which case, reduce the intensity by lifting only one limb at a time. Therefore left leg only, then right leg, then left arm and finally right arm. Alternatively you could do both legs without the upper body and then switch to upper body only. Once you have conditioned the extensors to tolerate some force you can then try putting it all back together.

[@MovementLifestyleHQ]

@@gogi931 I should hope you see results after 3-4 weeks if I'm honest!

[@pam.3541]

Hello.. I have loss of lumbar lordosis with straightening and also reduced gap in L5 S1.... Should i try these exercises...?

[@MovementLifestyleHQ]

Yes but please do listen to your body and start slowly and increase the time held for each exercise as you feel able

[@MovementLifestyleHQ]

Hi @pam.3541 how is your back feeling at the moment?

[@Indiantiger000]

ADAM i have one side pain in my lower back and after getting my x rays my dr. Said its a flat back....so could a flat back cause pain in one side at lower back..its 1 year i am suffering.

[@aw2269]

Sure it can, especially if you have scoliosis like I am. Massages, exercises removing bad habits like sitting for long ours will help you and can improve your life dramatically.

[@laxus-7436]

Hi! I have had flat back for many years, I am about 17 and a half years old, the doctors continue to ignore me making the problem worse. Every day I wake up for years, in excruciating pain. I can't even walk for prolonged periods as I immediately feel pain in my back and knees .. My dream is to become an athlete, but I have no money to recover from this condition, nor do the doctors care about me. I am abandoned to my fate, I'm also ceasing to have the will to live, what should I do? ...

[@MovementLifestyleHQ]

Hi Laxus'-' Sorry to hear this. It unfortunately sounds like a little more than simply a flat back. Have you looked for videos on other back pain topics? Videos such as disk bulge exercises for example? I also have a series on the sacroiliac joints that may be worth looking. Sorry can't be more specific via this route.

[@Gigachad-uv8tc]

@Laxus '-' don't worry man, trust me a flat back won't prevent you from becoming a professional athlete, i have this condition and i'm almost going pro in basketball, just trying to fix it for aesthetic purposes, good luck fam 🤞

[@MovementLifestyleHQ]

Hi @laxus-7436, how is your back feeling at the moment?

[@ormidearmstrong7248]

How many times a week should I do this? I just go diagnosed. I do yoga, but I need to get this fixed because it is causing lower back pain

[@MovementLifestyleHQ]

Hi Ormide thanks for the comment - The stretches daily and the exercises and stretches together 3x wk would be great. Good luck!

[@MovementLifestyleHQ]

Hi @ormidearmstrong7248 how is your back feeling at the moment?

[@filippospada1298]

I have a flat back and whenever I do these exercises I feel pain as if my back got compressed instead of decompressed... is the pain only caused by changing my comfort position? Because I always feel better when getting back to the flat back position

[@MovementLifestyleHQ]

It sounds like this would need more investigation from a trained professional. There may be other complicating factors at play that need to be addressed at the same time. Just for clarity, don't try to push to an end ROM when you first begin, if you have been flat for some time then the joints will need time to slowly adapt. Take it nice and slowly and allow the body to mould itself around a functional posture.

[@filippospada1298]

Thank you so much :)

[@blackace3186]

Dont push too hard brother ...i have flat lumbar spine syndrome too..just be nice and easy it going to take you like 3 months to restore..all you have do is maintain the stretch not too push yourself too hard ..

[@editededits8127]

@@blackace3186 Did your back hurt while having flatback and after doing these exercises you restored it?

[@blissfulbaboon]

The superman pose is NOT recommended by Stuart McGill .Get Stuart McGill's book off Amazon called BACK MECHANIC.He is the master of the spine and the book is easy to read and will give you illustrated exersizes that will strengthen your lower back SAFELY

[@jenniharvey143]

What part of your back should your palm fit? If it's the lower part near the pelvis then it's bad but if it's lower right above your hips then I'm good. Where exactly do we place our palm?

[@MovementLifestyleHQ]

Hi Jenni - the palm should fit between the lower back and the wall when the palm is directly behind your belly button. So this sounds like you're doing fine on that front🙂

[@jenniharvey143]

@@MovementLifestyleHQ Thank you!

[@MovementLifestyleHQ]

Hi @jenniharvey143, how is your back feeling at the moment?

[@LandensAutoCare]

What sleeping position is the best with flat back? Would it be the stomach, or back?

[@MovementLifestyleHQ]

I don't think you can sleep in a fixed position so it feels like something I can't sensibly comment on. The other thing to say is that, I'm not sure a flat lumbar spine in itself warrants the need to be concerned with sleeping position. If there is a disk herniation that goes with it, that may be a different story. Does that help?

[@LandensAutoCare]

@@MovementLifestyleHQ Yes! Thank you.

[@MovementLifestyleHQ]

Hi @LandensAutoCare how is your back feeling at the moment?

[@joriisgettingfit]

That’s amazing!!! May i ask can i do heavy squats if i have the flat back?? Thank you in advance

[@MovementLifestyleHQ]

If you have a flat lumbar spine (loss of lordosis) I would not recommend doing heavy squats. This is just my opinion but being in a position of relative flexion in the lumbar spine increases the disk pressures anyway couple that with loading the spine with a heavy back squat could lead to issues. Is it worth the risk? I say no. Short term restore the lumbar curvature then work back towards a goal of heavy squats with better form. I would also be surprised if the lumbar is significantly flattened whether you were in the right positions when squatting. Just some thoughts...

[@Taureantiger888]

@@MovementLifestyleHQthis happened to me.. I had a natural curve and developed flat back due to squatting and doing other exercises with tight hips.. I was young and dumb female addicting to prs lol. Is it possible to do just the barbell squats without any weights.while restoring the curve and working on mobility? Im a woman and I love lifting but my heavy days are wayyyyy behind me. Is just the barbell ok? What about just adding 10lbs on each side? I plan on doing a lot of lunges and split squats with dbs nothing super heavy.. just good form and to maintain my body composition/muscle. Thanks!

[@MovementLifestyleHQ]

Hi @joriisgettingfit, how is your back feeling at the moment?

[@yang_yin]

Oh man i jave a hard pain like sciatic nerve pinched but near t12, and I don't have flat back... the only thing I know is I got sciatic pain when doing wrestling, but now it's happening about 6 vertebraes up... I just did 2 years at university and here where I am the medical services aren't good they don't have scanner. I don't know what it is.

[@MovementLifestyleHQ]

Hi @yang_yin how is your back feeling at the moment?

[@lt7601]

Is sciatica along with loss of lumbar lordosis a serious one? and is walking good or bad?

[@MovementLifestyleHQ]

It's definitely something that I would be checked to make sure you're not experiencing any symptoms from a disk protruding onto the nerves. I think you can be the best judge re walking. If it makes no difference to your symptoms, on the whole I would say walking would be a good idea.

[@lt7601]

@@MovementLifestyleHQ is doing a curl up bad for back?

[@MovementLifestyleHQ]

@@lt7601 That really depends on, again whether there are nerve roots being compressed. On the whole no they are not, when performed correctly. But if you have disk derangements then I would certainly stay away until this is rectified.

[@lt7601]

@@MovementLifestyleHQ sometimes the pain radiate till the right calf. not sure why my physical therapist suggested a curl-up

[@MovementLifestyleHQ]

@@lt7601 Yes this is strange if a therapist has prescribed this. Is it then an anterior disk bulge? Less common but possible. If its a posterior bulge you have, in my opinion, flexion based exercises such as the curl up would NOT be recommended.

[@Evenis_mikayel]

Hi I can’t do the exercise you’re doing at 1:50 cause I really can’t arch my back that much. I can only bring myself up a few cm from the floor, is that normal? It really hurts and feels uncomfortable when I try to bring myself up like that or try to arch it

[@MovementLifestyleHQ]

Hi Evenis - If you have some pathology that is going along with your flattened lumbar spine then this may cause a little pain. So, spend a bit of extra time on this exercise instead for a month (@0:38) with a rolled towel under your lower back. kzbin.info/www/bejne/kHSxnquBpaeGbtE Let me know how that helps

[@MovementLifestyleHQ]

Hi @evenismikayel3617, how is your back feeling at the moment?

[@guygio7721]

hey I also can’t arch my back to make this exercise, did you end up getting some curvature back?

[@sabirmirza6606]

Hello sir, my xray says below 1) loss of lumbar lordosis 2) mild narrowing of L5 S1 disc space seen Will I need to go for surgery

[@MovementLifestyleHQ]

I'm sorry to say, it's absolutely impossible for me to say via a comment on here. If you have had scans then you are presumably working with a health care provider already. If this is the case you need to speak in more detail to them. I wish I could be more helpful.

[@MovementLifestyleHQ]

Hi @sabirmirza6606 how is your back feeling at the moment?

[@blaizecain]

Thanks for not making this a 35 minute video. I see videos “Relief in seconds” but the video is 16 minutes long.

[@MovementLifestyleHQ]

I hope it all helps.

[@margaretnorman2093]

Thanks you

[@MovementLifestyleHQ]

Hi @margaretnorman2093, how is your back feeling at the moment?

[@hammadkhan853]

Can running help ?

[@MovementLifestyleHQ]

I wouldn't say...

[@MovementLifestyleHQ]

Hi @hammadkhan853 how is your back feeling at the moment?

[@maysam6596]

what if i have lumber lordosis?

[@MovementLifestyleHQ]

Then this is the opposite of everything that is talked about here, mostly. Hyper lordosis needs, more lower abdominal strengthening, glutes, hamstrings and less tone in the quads and lower back. Sorry I don't have a video for this, yet!

[@MovementLifestyleHQ]

Hi @maysam6596 how is your back feeling at the moment?

[@Add_Account485]

What does it mean when you slip your hand in & there is a gap there?. Like I could possibly fit two hands on-top of eachother through there.. as it's curved not flat.. is that normal?

[@MovementLifestyleHQ]

It means that this is the opposite of what the video is talking about. Hyper-lordosis is the postural name for it. There are various videos on the channel that can help to reduce that. Here is one for example: kzbin.info/www/bejne/rWq2Y5uHrsxnm8Usi=5Sw0FzxC8hnWZz_L

[@MovementLifestyleHQ]

Hi @Add_Account485 how is your back feeling at the moment?

[@nancyw2448]

These exercises look very effective. I always had a very curved lower spine but it became straight from prolonged bedrest. Can exercises fully restore it to original shape or only slightly modify it? Thank you.

[@MovementLifestyleHQ]

@Nancy W Thank you. I would say that exercises can re-model your postures completely, after all the bedrest (a form of stress) re-modelled your spine into a shape that is less than favourable so the correct type of stress (in this case the exercises and stretches) can do the same in reverse. It will take time and consistency but it can most certainly be done.

[@simbabuilds9338]

I’d imagine that some sort of external device could really speed up the process. I.e. placing a firm curved pad on the lumbar spine and lying on it for some amount of time every day

[@MovementLifestyleHQ]

Hi @nancyw2448, how is your back feeling at the moment?

[@amlib7723]

I dont have pain but i feel like i have flat back cuz i do squats and workout my butt got bigger but its like my back is still straight line its like theres no curve only from my buttcheeks lol im not sure if i have tho cuz i have no pain but it looks like i do maybe and it makes me inscure and worried cuz i care alot about how my body from the back and sides look idk if i always had that but never realized it but i dont think so . Pls help

[@MovementLifestyleHQ]

Give these things a go and as long as there is no pain while doing them, carry on and see what results you can get. Hope that helps:-)

[@MovementLifestyleHQ]

Hi @amlib7723, how is your back feeling at the moment?

[@amlib7723]

hello lol i worte this 2 years ago but anyways i think i was overthinking at that time and wasnt working my back is fine now thanks@@MovementLifestyleHQ

[@messimmaniac4862]

I have lateral pelvic tilt aka uneven hips and shoulders and when I get x-ray I found that my lower back bone is straight So I guess m suffering from both How can I correct both of this at same time Can you help me with that bro

[@MovementLifestyleHQ]

To correct both of these postural alignments you'd need a thorough assessment beforehand I would say as the first step. Once you have that then a detailed corrective programme can be developed to help address such issues. This isn't something that I offer virtually at this time unfortunately my friend.

[@messimmaniac4862]

Thanxx for your help

[@MovementLifestyleHQ]

Hi @messimmaniac4862 how is your back feeling at the moment?

[@messimmaniac4862]

@@MovementLifestyleHQ it was good but I had car accident I October so it is not good now 😅

[@MovementLifestyleHQ]

@@messimmaniac4862 Ouch! Sorry to hear that😕 If there is anything I can help with don't hesitate to get in touch directly here: t.me/MovementLifestyleHQ

[@leafy7081]

my father has flat back. I'm watching this to help him restore is lumbar curve

[@MovementLifestyleHQ]

I hope it really helps

[@leaguegaming8569]

Your father? Damn. I got it and I'm 17 💀

[@twinguy9633]

@@leaguegaming8569 bro same. Have a flat neck too. Btw it cant be corrected after you are 19 years old. Its sad but its what all the doctors said.

[@Yakuzzzzz]

​@@twinguy9633damn I'm turning 20 and just hot diagnosed with it recently is that true?

[@twinguy9633]

@@Yakuzzzzz Yeah it sadly is. A straight neck will lead to pain and headaches. A side effect is faster degeneration of your spine. You cant reverse this, what you can do is train your neck muscles. This will help with the symptoms and slow the degeneration of your neck. The only cure is surgery but you dont ever want this unless a nerve gets trapped then you ll need it. Sorry for the bad news but this is just the reality, you can do a lot by doing exercises. And future treatments (in 15-20 years) will maybe be able to correct this. If you meant flat back then its similar to flat neck its just u wont get headaches but degeneration of your spine will be around doubled and you ll have lower back pain. Other things are similar to a flat neck. I have both btw. I m very lucky lmao

[@darkstar1481]

I have a loss of lumbar lordosis in my left side. Diagnosed from my doctor, and xrays. Its honestly very easy to see without any type of test ad you described. Wondering how often a week I need to do this...

[@darkstar1481]

Also I don't have a yoga ball. Any alternative excercise for that?

[@MovementLifestyleHQ]

The first three are stretches and can be done within 5mins, so I would recommend that you do them morning and evening, each day.

[@MovementLifestyleHQ]

@@darkstar1481 Instead of the ball exercise I would use the lower abdominal exercise in this video kzbin.info/www/bejne/l5LHc6WemdaeqaM (simply add a rolled towel under the lower back and roll it to the thickness of your palm - for example 3cm thick. This will stop you flattening too much). I would do the two exercises (lower abs and trunk and hip extension) 3x per week for 3 sets

[@darkstar1481]

Thank you so much for taking the time to reply to me!

[@MovementLifestyleHQ]

Hi @darkstar1481, how is your back feeling at the moment?

[@harrybatrounian9501]

Hi Adam, wondering if you are contactable?

[@harrybatrounian9501]

Do you have an email ?

[@MovementLifestyleHQ]

@@harrybatrounian9501 thanks for asking. Yes [e-mail] is the best address to get me on.

[@MovementLifestyleHQ]

Hi @harrybatrounian9501 how is your back feeling at the moment?

[@shudell-x6x]

why u do that hand hand sign

[@MovementLifestyleHQ]

Hi @user-oc3qp9tc1z how is your back feeling at the moment?

[@k27s94]

I have herniated disc L4-L5 and bulge L5-S1 with sciatica on the left leg. I have loss of lordosis form. My back is almost like flat back. Can I do these exercises? I'm 17 years old

[@MovementLifestyleHQ]

Hi @k27s94, how is your back feeling at the moment?

[@k27s94]

@@MovementLifestyleHQ Hey!!! I didn’t do them consistently, but I am great now! We just have to give the opportunity to our body to heal itself! Proper nutrition, stress management, quality sleep, rest, careful and certain exercises and etc.

[@MovementLifestyleHQ]

@@k27s94 Well said! I couldn't agree more. Glad to hear you're doing well🙂

[@Anuishivlog1527]

@@k27s94Hey, I have the same issue although I have not gone for mri but xray says “straightening of the lumbar spine noted “ … I am not able to walk for last 15 days..I follow very healthy lifestyle but may be during pregnancy I got this problem…How long it took you to heal ?

[@k27s94]

@@Anuishivlog1527 Hi, It was a long road fulfilled with pain and challenges… Near 2 years… But you have to protect yourself at almost any cost… Everobody’s body is different, give yours an opportunity to heal itself… And keep looking for new information and observe… Listen to your body and pray!

[@editededits8127]

I have a muscular pain as well. When I press the muscles near the spine, it hurts. It does not radiate down the leg but hurts. Throughout my back, if i press any muscle, there is pain. Its been like months.can you suggest something?

[@MovementLifestyleHQ]

Hi @editededits8127, how is your back feeling at the moment?

[@areeshakhan5392]

Its being 5 months now whenever i bend i get shooting pain

[@theeone9805]

I got diagnosed with flat back syndrome this week, based on your experience i was wondering what percentage of people with this problem get there curvature back to normal?

[@MovementLifestyleHQ]

I think I've said on here before but its worth saying again; If you sat really badly with poor posture for 6 months would you expect your posture to be worse generally? You would wouldn't you, because your body will adapt to the poor posture. Therefore stimulating your body in a positive way, correct posture, balanced exercise programme etc will positively affect your posture and spinal alignment. So I don't think its a case of what percentage of people restore normal curvature, more how much can you do and how regularly to stimulate the changes necessary for a neutral spine. I hope that makes sense?

[@MoshiroCatherine]

I do too it hurts so much up to my shoulders

[@MovementLifestyleHQ]

Hi @theeone9805, how is your back feeling at the moment?

[@mtn_sivliu]

These are all exercises good for you back, that is if you have only a flat back syndrome and nothing else. If you have pain, or other known or unknown spine conditions, then please do not do these exercises or you can aggravate your spine more than helping. It's important to see a specialist and do more investigations in case you have other problems , you can show your specialist this video and confirm that these exercises are good for you. Please take care of your backs.

[@MovementLifestyleHQ]

Hi @mtn_sivliu, how is your back feeling at the moment?

[@mtn_sivliu]

@@MovementLifestyleHQ Hello, its better. :) i had the opportunity to be checked by a very skilled osteopath. this was 6 months ago. for context ,i had lumbar spine surgery almost 1 and half years ago. He told me that my left leg was basically longer than the right leg, thus my pelvis was tilted, ad my spine tried to compensate the misalignment but in such i lost my back curvature resulting also in a flat back sindrome. He put my bones in place with different movements, once a month i go to see him, and i immediately began feeling better and my condition improves month after month. I basically started healing after seeing him. He told me i was hurt sometimes in my childhood and my left leg was out of its regular path, resulting in a longer leg. I can't deny it because i have a total spine Xray before and after seeing him ,and its clearly visible how my pelvis was tilted and hos it isn't anymore. he told me to be cautios some years from now on and don't strain myself in doing heavy liftings or sports, and to continue doing back exercises my entire life. He also told me it was a mistake doing the surgery but does not blame me for doing it as i did not know of other solutions at that time. He told me my back got a herniated disc because of this misalignment, but also too much mental stress from different problems going on in my life in general .

[@dreamchaser9700]

Hello sir I am 17yrs. I do boxing and because of doing overtraining I got straightening of lumbar curvature I am fit but whenever I punch with speed it pains So doctor advised me to take rest How much time should I rest and when I can go back to training It's been just a week or 10 days since I got this problem How much time I should do each exercise please tell and how many times a day

[@MovementLifestyleHQ]

I can't tell you when to return to boxing my friend, as I have no prior history and understand of your particular situation. However, in relation to what you ask about how long, if you did the above routine 4 x per week for 4 weeks you would notice a very good improvement. Hope that helps:-)

[@dreamchaser9700]

@@MovementLifestyleHQ sir I have to ask a thing When I used to move my hands earlier there was too much stretch I'm my back muscle but now I am feeling good but I just have a little stretch So if a little stretch is there on movement of arms can I return

[@dreamchaser9700]

@@MovementLifestyleHQ how much time per exercise

[@MovementLifestyleHQ]

Hi @dreamchaser9700, how is your back feeling at the moment?

[@infonettamil623]

Relief my pain

[@tomweg7499]

Hi Adam, do you have more exercises for flat back?

[@MovementLifestyleHQ]

Here are a couple of examples Tom - kzbin.info/www/bejne/pYC4hZ6NYsSJpNU kzbin.info/www/bejne/jZrLnH9ubqqHqLM

[@tomweg7499]

​@@MovementLifestyleHQ thanks

[@MovementLifestyleHQ]

Hi @tomweg7499, how is your back feeling at the moment?

[@tomweg7499]

@@MovementLifestyleHQ better, I also added exercises to compensate for the forward head position and it's fine

[@MovementLifestyleHQ]

@@tomweg7499 Thats awesome to hear! Great work on getting that result. Love it

[@kalpananarendra7599]

In yoga Bhujang asan, cobra pose Kapotasan Pigeon pose

[@poeticpointsofview6654]

Great video, clear and concise. Can I ask in addition to these movements is there an advised sleeping position that would help in recovery also?

[@MovementLifestyleHQ]

Thank you for the feedback:-). That's a tricky question. I personally, am I believer in the instinctive sleep postures. That is, the natural positions we adopt in our sleep are helping to maintain a mobile body subconsciously. For example - we lay on our side for a given amount of time and then when the receptors on the hip, shoulder etc tell us to, we move into a new position. This goes on throughout the night and we adopt many different "postures" through the time we're in bed. To try to control our sleep positions hasn't worked well whenever I have tried it myself, or recommended it (haven't for quite some time). It tends to wake people up or make them uncomfortable. That all being said, having a good quality mattress and pillow are important and to make sure you are comfortable. Being uncomfortable will most likely cause issues. Being as flat as possible helps too, I think. Other than that, the answer would be, no. Hope that helps

[@poeticpointsofview6654]

@@MovementLifestyleHQ Thank you for the detailed response. Much appreciated

[@Angelofloveandhappiness]

@@MovementLifestyleHQ does sleeping tummy down promote a lower back stretch?

[@MovementLifestyleHQ]

@@Angelofloveandhappiness No its more likely to cause lower back tension if you already have an issue.

[@MovementLifestyleHQ]

@@Angelofloveandhappiness No its more likely to cause lower back tension if you already have an issue.

[@wagdyjojo2246]

I lift weights in gym and I got this injury... Can I be completely cured in 2 months and lift weights in gym again?...answer please

[@MovementLifestyleHQ]

Wagdy Jojo sorry to hear that. But what injury exactly are you referring to?

[@wagdyjojo2246]

@@MovementLifestyleHQ I got lumbar flat back which you talking about in this video... And I think it is not advanced

[@MovementLifestyleHQ]

Wagdy Jojo yes I think 8 weeks is plenty of time if you follow the video for that period. You then need to go back into your weight training gradually when back in the gym.

[@wagdyjojo2246]

@@MovementLifestyleHQ Thanks for information!!... Subscribed this channel ☺️☺️❤️

[@MovementLifestyleHQ]

Wagdy Jojo thank you🙏🏻

[@maribt9987]

some of these moves are so hard to do with a harrington rod, but I do my best in my yoga and pilates classes :)

[@MovementLifestyleHQ]

Hi @maribt8374, how is your back feeling at the moment?

[@wric01]

Curl up a towel on flat surface put on back near butt then 10 min morning and night. Exercise alone won't bring curve back fast as this.

[@MovementLifestyleHQ]

I'm not sure I agree. If the point you're making is speed of achieve this goal, then exercise is much faster way. The reason being, there is zero influence on the nervous system by laying on a rolled towel. Therefore the within minutes of getting up off the towel the posture will revert back to it's baseline position. At least with an exercise you are having an impact on systems that will have a longer term (long term potentiation) influence on posture. That's my thinking anyway...

[@MovementLifestyleHQ]

Hi @wric01, how is your back feeling at the moment?

[@namansharma5506]

How much time does it take to restore lumbar curve

[@MovementLifestyleHQ]

NS PRODUCTION it’s tricky to say, it depends on how flat the lumbar spine is to begin with. How often you can apply the corrections etc. However to give you a rough idea I’d say 8-12 weeks would be reasonable.

[@namansharma5506]

Thank you so much for response.

[@MovementLifestyleHQ]

Hi @namansharma5506 how is your back feeling at the moment?

[@namansharma5506]

@@MovementLifestyleHQ fully restore i learn a lot of things that helps me alot.

[@Anuishivlog1527]

@@namansharma5506What tips you followed..did u get the pain in your leg as well ?

[@AlexHop1]

Thank you!

[@MovementLifestyleHQ]

Hi @AlexHop1 how is your back feeling at the moment?

[@danbruno5945]

Haha the first exercise triggered sciatica pins and needles in left leg I hate sciatica lol

[@MovementLifestyleHQ]

Sorry to hear that. There is clearly more going on that just a reduction in lumbar curvature. You need to go and see a professional by the sounds of it. Best of luck

[@danbruno5945]

@@MovementLifestyleHQ Hi yes basically I have a spine that's too flat no curve at the bottom Also face on its slanted to one side, Chiropractor...

[@MovementLifestyleHQ]

Hi @@danbruno5945 how is your back feeling at the moment?

[@danbruno5945]

@@MovementLifestyleHQ Good evening Amazing I'm okay now and done alot of learning with Dean Volk on Facebook and he thought be the art of finding the imbalances in your body and I healed over time, For some reason 1 glute was very very weak compared to the other one causing a imbalance in my body

[@and2409]

Every physiotherapist i talked tO said this Is impossibile to correct :(

[@MovementLifestyleHQ]

If ergonomics are so important and sitting badly can create so many problems, posturally, tell me how can good stressors on the skeleton not reverse poor postural faults? Also if you're so insistent on it not working why bother leaving a comment? Go and do what you feel will help

[@and2409]

@@MovementLifestyleHQ insistent? Physiotherapist said this to me because I have this problem, I will try your exercises and hope can help

[@MovementLifestyleHQ]

@@and2409 my apologies I must understood. I wish you all the luck. Any issues just get back in touch via the comments here. Done correctly and often enough these will have a great impact on your lumbar lordosis

[@MovementLifestyleHQ]

Hi @and2409 how is your back feeling at the moment?